A few lifestyle changes can make all the difference
Inflammation is a process of immune activation the body takes to defend against infection, toxins, or tissue injury, with the purpose of healing the body’s tissues. Our immune cells “turn on” inflammation in response to perceived threats by secreting an array of chemical mediators called cytokines, which can be measured in the blood, such as interleukin 6 (IL-6) and C-reactive protein (CRP).
When prolonged, however, chronic low-grade inflammation becomes the common underlying pathway of a myriad diseases. These include skin conditions, arthritis, heart disease, cancer, and even depression. Most commonly, the factors contributing to chronic inflammation involve diet, the gut microbiome, toxic chemical exposures, bodyweight, and chronic stress.
Eat a healthy diet
The standard Western diet is characterized by consumption of processed and ultra-processed foods. The chronic, low-grade inflammation caused by such metabolic excess has been called “meta-inflammation” and has been linked to the development of heart disease and cancer.
Diets such as the Mediterranean diet, characterized by high consumption of vegetables, fruits, whole grains, legumes, and fish are associated with lower inflammatory cytokines in the blood compared to high-caloric intake and consumption of sweets, refined cereals, processed meats, snacks, and sugary drinks.4 Ultra-processed foods may also contain harmful chemicals, such as bisphenol or phthalates, which have been associated with higher levels of IL-6 and CRP.
Engage in regular exercise
Fat tissue secretes inflammatory cytokines, and exercise can suppress this activity. Exercise actually causes muscle to release -inflammatory cytokines.
The Canadian 24-Hour Movement Guidelines recommend performing a variety of types and intensities of physical activity:
• moderate to vigorous aerobic physical activities for at least 150 minutes per week
• muscle strengthening activities using major muscle groups at least twice a week
• several hours of light physical activities, including standing
Stepwise strategy to reduce inflammation
| Strategy | How-to |
| reduce sugar intake | halve the sugar in your tea or coffee; better yet, don’t use sugar at all! |
| improve sleep | go to bed one hour earlier |
| break up your stress | engage in prayer, meditation, or spiritual reading 10 to 20 minutes a day |
| forgiveness | express forgiveness toward those who’ve offended you (“I forgive her”) so you can let go of those grievances |
| sense of purpose | book time to spend doing something <fun> with your kids or spouse, or a hobby on your own |
| exercise | walk laps around the arena or field instead of sitting while at your kids’ sports practices |
| increase antioxidants | ensure half your plate contains vegetables and fruits (rich in phytonutrients); consume antioxidant-rich teas like green tea, dandelion, and nettle |
| improve microbiome | introduce fermented foods like kombucha tea or unpasteurized sauerkraut |
By Heidi Fritz
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